Ranger's training thread

[mikvan52]

In rowing, speed is just stroking power.

And sure, I have the stroking power.

speed is watts.
speed is not watt/strokes per minute

and, no you do not have 1:25 per 500m speed at any weight.

Why lie?

[mikvan52]

proof

You have never had an IND_V FM or any other distance

This is the picture... it's nearly blank and will most probably stay that way:



You are unable to achieve even one 2k w/o a break at your FM target pace staying under AT.

[ranger]

speed is watts.
speed is not watt/strokes per minute

Say what?

Speed is just work done per stroke times strokes per minute.

For the likes of you and me, little lightweights, 45 spm is _very_ comfortable for 500m.

So, the only thing that determines pace is how much work gets done per stroke (SPI).

At max drag, which I would use in a 500m, I pull 13 SPI, just stroking naturally.

13 SPI @ 45 spm is 1:24.3 pace.

63 strokes?

ranger

[ranger]

You have never had an IND_V FM or any other distance

True.

Because, starting from a second per 500m under WR pace back in 2003, I have tried to train myself to be a dozen seconds per 500m better by learning how to row well.

That training is now done.

So I am again preparing to race.

No veteran, much less 60s veteran, has ever rowed well.

They have missed it by seven seconds per 500m, 16 _minutes_ in a FM, 3/4 of a mile over 60min, etc.

ranger

[ranger]

You are unable to achieve even one 2k w/o a break at your FM target pace

Rowing well (11-12 SPI) at 108 df., I pull 1:48, steady state, at 155 bpm.

You do, too.

But for me, 155 bpm is 75% HRR.

For you, it's 95% HRR.

Big difference.

ranger

[mikvan52]

speed is watts.
speed is not watt/strokes per minute

Say what?

"WHAT"

speed is (equivalent to watt output)
not in combination with the # of strokes per minute it takes to produce them.

<end of topic>

Now if you had 1:25 500 speed (fully trained), you could go at 80-90% of that any time and post it IND_V...
but you don't.

It easy to see then that you don't have the speed necessary to reach your goals..

<So obvious>
Lower or raise your rate as much as you want .. this is the ultimate test...

[ranger]

Now if you had 1:25 500 speed (fully trained), you could go at 80-90% of that any time

Sure.

I already did, rate restricted to 30 spm.

But training from the bottom up in that way is just bad training.

Why train badly?

Good training proceeds from the top down, from a FM to 500m, not the other way around.

If you can do a FM @ 1:48, you can do 500m at 1:24.

ranger

[mikvan52]

You are unable to achieve even one 2k w/o a break at your FM target pace

Rowing well (11-12 SPI) at 108 df., I pull 1:48, steady state, at 155 bpm.

.... 75% HRR.

Show this.
You are not telling the truth.
10 x 2k/1:00r @ avg pace of 1:48 below AT...

[ranger]

Show this.

That's exactly what a FM @ 1:48 will show.

I am training for it now, as hard as I can.

ranger

[mikvan52]

Now if you had 1:25 500 speed (fully trained), you could go at 80-90% of that any time

I already did

then do it again w/IND_V cert. posted in the rankings.

[ranger]

Now if you had 1:25 500 speed (fully trained), you could go at 80-90% of that any time

I already did

then do it again w/IND_V cert. posted in the rankings.

Sure.

When the time comes.

First up, though, is a FM.

Then a HM.

Then 60min.

Then 10K.

Then 30min.

Then 6K.

Then 5K.

Then 2K.

Then 1K.

ranger

[mikvan52]

Show this.

That's exactly what a FM @ 1:48 will show.

"will show" .. Oh: I understand... you mean you cannot do it now as you just said.

Why not keep your story straight then?

[ranger]

Why not keep your story straight then?

Stories don't have anything to do with anything.

It is important to keep your _training_ straight, as I am doing.

Good training is from the top down.

So, my first race is a FM.

ranger

[mikvan52]

When the time comes.

The circle is now complete...
and "the time" is "when your ready" to do 80% of the speed of your max...
Something anyone can do in any workout they choose.

Do you think you convinced anyone with this form of reasoning?

[ranger]

Do you think you convinced anyone with this form of reasoning?

No need to convince anyone of anything with my training.

No need to time it, measure it, etc.

Just a need to do it.

My races will demonstrate the effectiveness of my training.

A FM @ 1:48 will beat expectations by 10 seconds per 500m.

That's a lot.

_Spectacular_ training.

Unprecedented.

1:48 for a FM is Rob Slocum's long-standing 50s hwt FM WR, which hasn't been touched, or even approached, for a decade.

ranger